A Healthy Sandwich

Diet Nutritional, Nutrition HeartIn this article I’ll show you a healthy sandwich that will help you in your weight loss goals. Meals like this have helped me lose a dramatic amount of weight. I went from 248 lbs to 167lbs in 5 months and I did that by eating more. If you want to see more about my diet check out this You on a Diet.

Now on with the sandwich. It is full of foods that are both low in calories and foods that make you feel full. Here are the ingredients in my healthy sandwich.

Ingredients and Nutrition Info

Cal Carbs Fat Protein Cholest Sodium Sugar Fiber
Raw Red Onion – Red Onion Slice, 1 Large Slice 5 2g 0g 0g 0mg 0mg 2g 1g
Tomatoes – 1 slice, medium (1/4″ thick) 4 1g 0g 0g 0mg 1mg 1g 0g
Mushrooms – Raw, 2 cup, pieces or slices 31 5g 0g 4g 0mg 6mg 3g 2g
Peppers – Jalapeno, raw, 0.25 cup, sliced 7 1g 0g 0g 0mg 0mg 1g 1g
Pepper – Banana, raw, 0.5 cup 17 3g 0g 1g 0mg 8mg 1g 2g
Fresh Natural Salsa – Salsa, 8 tablespoon 80 16g 0g 0g 0mg 0mg 0g 0g
Schwan’s – French Baguette Bread, Insides Removed 130 25g 0g 5g 0mg 330mg 1g 1g
Grey Poupon – Mustard – Dijon, 3 tsp 15 0g 0g 0g 0mg 360mg 0g 0g

Steps to Make a Healthy Sandwich

  • Chop up the mushrooms, onions and peppers
  • Spray a pan with a short spray of Pam cooking spray
  • Cook veggies on high for 12 min.
  • Cook Baguette in oven at 400 for 10 min.
  • Mix salsa in the veggies
  • Tear the insides out of the bread just leaving a shell
  • Fill the bread with the veggies
  • Place back in the oven for 2 min.
  • Remove and add tomatoes and mustard

Why is this Good for You

  • The sandwich is huge and filling
  • Only 289 calories
  • No Fat
  • No Cholesterol
  • 7 Grams of Fiber
  • The sodium is a little high but manageable

What Did I Eat for the Rest of the Day

I get emails all of the time asking for meal plans, so I list here the rest of the things I ate for breakfast and lunch.

Egg Beaters – Egg Beaters, 0.5 cup 60 2g 0g 12g 0mg 230mg 0g 0g
Peppers – Jalapeno, raw, 1 pepper 4 1g 0g 0g 0mg 0mg 0g 0g
Eggo – Nutrigrain Low-Fat Waffles, 0.5 Waffles 35 7g 1g 1g 0mg 98mg 1g 1g
Cary’s – Syrup – Sugar Free, 1 ounce 30 12g 0g 0g 0mg 115mg 0g 0g
Kellog’s All-Bran – Bran Buds, 1 cup 210 72g 3g 6g 0mg 601mg 24g 39g
Generic – Milk – Fat Free Skim Milk, 0.75 cup 68 10g 0g 6g 4mg 98mg 9g 0g
Ezekial 4:9 – Sprouted Grain English Muffins, 1 Muffin 160 30g 1g 8g 0mg 160mg 0g 6g
Blackberries – Raw, 0.63 cup 39 9g 0g 1g 0mg 1mg 4g 5g

I hope this helps you meet your dieting goals. You don’t have to starve yourself or even exercise. You just need to find healthy low calorie, low fat alternatives for all the foods you love to eat.

If you have any questions or comments leave them below. Till next time

Think Tank

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